strong for summer workout

7/29/2019 Strong for Summer Workout

1/7128 | MF | JANUARY

personal trainer

MF01.2012

Monday

Chest & back

1Icli bch prSets 4 Reps 8

Why do it? The bench press is one ofthe best moves for adding bulk to yourupper body. Using an incline meansit also recruits your shoulders.

How to do it Lie on an incline bench,holding a barbell with a shoulder-widthgrip. Slowly lower the bar to yourchest, then press back up powerully.

Mi Mv


2/7mensftnessmagazine.com.au | MF | 129

Turn overor your

Wednesdayworkout

2c Lt pull-w

Keep your core bracedand a natural arch in yourback as you lower thehandle to chin height.

2d Cbl pullvr

Keep your core braced andback on the bench as youcomplete each arc.

CircuitPerform 12 reps of each exercise in order. Rest for 1 minute. Repeat three times for a total of four circuits.

2a Bt-vr rw

Bend rom the hips and pullthe bar in to your sternum.

2b dumb-bll fl

Keep a slight bend inyour elbows as you lowerand lit the weights.



personal trainer

MF01.2012

1dlitSets 4 Reps 5

Why do it? Starting this workout with oneof the best muscle-building moves thereis will get your heart rate going and floodyour body with growth hormones.

How to do it Stand in ront o a barbellwith eet hip-width apart. Squat downand take an alternate grip on the barwith hands wider than your legs. Keepingyour core braced and a natural arch inyour back, drive through your heels toexplosively pull the bar of the floor. Standup straight and push your hips orward,

then lower the bar back to the floor.

Mi Mv

Wednesday

Legs & shoulders



personal trainer

MF01.2012

2a ovrh pr

Keep your core braced throughout to work your abs,and lower the weight slowly back to shoulder height.

2c Frt qut

Squat down until your thighs are at least parallel to theground, then drive back up through your heels.

2d Upright rw

Drive the weight up, leading with yourelbows to make this move more efective.

2b si tp-up

Stand side-on to a knee-highstep. Place one oot on thestep and push up to place the

other oot on it, then stepdown. Do 12 reps each side.

CircuitPerform 12 reps of each exercise in order. Rest for 1 minute. Repeat three times for a total of four circuits..



1Chi-upSets 4 Reps 8

Why do it? Nothing packs on sizeand strength to your biceps and backlike this classic bodyweight move.

How to do itHang rom a bar withan underhand grip. Pull yourselup until your chin clears the bar,then lower yoursel slowly backdown. Keep your core braced toprevent your legs rom swinging.

Mi Mv

Turn overor your

our-movearm circuit

FRIday

Arms



personal trainer

MF01.2012

2a Mici bll puh-up

Keep your elbows close to your body towork your triceps and core.

2c Lig tricp xti

Keep your elbows pointing to the ceiling duringevery rep to keep the emphasis on your triceps.

2b eZ-br bicp curl

Keep your elbows tight to yoursides to work your biceps hard.

CircuitPerform 12 reps of each exercise in order. Rest for 1 minute. Repeat three times for a total of four circuits..



Away for the holidays?Here are four foods (anda skipping rope dont eat)every guy needs, courtesyof nutritionist Jim White.

pack these!

Protein barTheyre high in protein andlow in carbs. The ratios inthis Aussie-made avouriteare 45g and 6.3g.

AlmondsYou get 6g o protein per20 almonds, as well as13g o good at to help

fill you up.

Skipping ropeSkip or 10 minutes or acardio blast. This one costs$6; heartoundation.org.au.

Peanut b utterEach 2-tablespoon servingpacks 8g o protein and6g o carbs and just190 calories.

2d Hmmr curl

The neutral grip recruitsyour orearms, buttake your time overeach rep to make sureyour muscles, and notmomentum, do the work.

Tuna

Slip a ew cans o tuna intoyour bag. Youll get at least18g o protein in a can plusall those healthy omega-3s.

strong for summer workout

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